Fitness cocktail for weight loss - recipes in a blender

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Ashurbekova Shamsiyat Tofikovna

Endocrinologist. Specialist in preventive, functional medicine

It is unknown who invented milkshakes. If you believe history, this drink appeared in America in the 20s of the last century, but no one knows whether it was mixed by a bored bartender or whether it was made for a capricious gangster son.

For many, a milkshake is a favorite treat. It is often prepared for children, but not every adult can refuse such a “dessert” drink. It is worth knowing that it has both positive and negative sides. We will tell you the whole truth.

What are the benefits of diet shakes for weight loss?

Original fat-burning cocktails for weight loss are tasty, fast, simple and very healthy. When combined with proper nutrition and moderate physical activity, they help to quickly get your body in shape, get rid of extra pounds and maintain the body in a calorie deficit. Such drinks have the following beneficial properties:

• promote stable weight loss, as they contain a minimum of calories;
• normalize metabolism and improve digestion, thanks to its balanced composition;
• prevent the occurrence of vitamin deficiency, which is one of the common consequences of a strict diet;
• depending on the composition, they have a diuretic, laxative or choleretic effect;
• help cleanse the intestines due to the content of indigestible fibers;
• They help you not to break off your diet because of the desire to eat something sweet, starchy, or high-calorie.

How they work

Homemade cocktails in a blender for weight loss help to make your figure ideal and your skin toned and healthy thanks to its composition. The basis of such drinks is often low-fat fermented milk products, tonic green tea or clean drinking water, which helps to avoid dehydration. Fresh vegetables, berries and fruits are a rich source of fiber, which helps to naturally cleanse the intestines. Oatmeal and grains swell when they enter the stomach and reduce the feeling of hunger. Spices and spices add flavor and improve metabolism.

Beneficial features

Milk contains: proteins, fats, carbohydrates, organic acids, vitamins B, E, D, H, ascorbic acid, beta-carotene, vitamin PP, choline, nucleic acids, lactose, essential amino acids.

Drinks prepared on the basis of milk retain all the beneficial properties of the product and, as a result, have the following effects on the body:

• prevention of diseases of the cardiovascular system;
• decreased blood pressure;
• removal of excess fluid and elimination of edema;
• prevention of oncological pathologies;
• improving the functioning of the gastrointestinal tract;
• reducing the risk of developing diabetes mellitus, including type 2 diabetes;
• elimination of calcium deficiency in the body;
• improvement of metabolism;
• help in losing excess weight.

Kinds

There are many types of cocktails in a blender for weight loss, which differ from each other in color, texture, thickness, taste and aroma. They have virtually no contraindications, except for allergies to certain components and increased acidity. Depending on the composition, each of these drinks has certain properties, indications, features and advantages:

• Fat burning cocktails. They are often prepared on the basis of pineapples, papaya, kiwi and other products containing the “slimness enzyme” bromelain, which activates the process of fat breakdown. To improve digestion and metabolism, spices are added to such drinks - ginger, hot pepper, cinnamon. They should be consumed on an empty stomach or half an hour before the main meal.
• Cleansing. They contain fiber and coarse indigestible fibers, which help cleanse the intestinal walls, absorb toxic substances and remove toxins from the body. Detox cocktails traditionally include bran, red or white cabbage, and freshly squeezed juices. They are consumed between meals.
• Low-calorie cocktails in a blender. They do not have fat-burning properties, but reduce the average daily calorie intake. The ideal basis for such drinks is products with minimal energy value, for example, fresh cucumbers, herbs, low-fat dairy products. They should be consumed instead of breakfast or dinner (you only need to replace one meal so that the body does not experience stress).
• Nutritious. They suppress appetite and satisfy hunger quickly and for a long time. Such drinks are made based on leafy vegetables, citrus fruits, legumes, fermented milk products, oatmeal, and dried fruits. They are consumed between meals.
• Protein (protein). They must be included in the diet during active sports in order to increase calorie consumption, maintain and restore muscle mass after grueling physical activity. Protein drinks are prepared using skim or soy milk. The best time to take it is half an hour before or after training. An alternative option is breakfast, lunch or afternoon snack.
• Energy. They charge you with energy, give you a feeling of vigor for a long time, and help fight depression and vitamin deficiency. Berries, fruits, coffee, cocoa powder, and chocolate are added to such drinks. It is better to drink them in the morning before breakfast or instead of it.

Advantages and disadvantages of cocktails

The main advantage of cocktails prepared at home is that they contain only natural ingredients. Drinks are easily digestible and do not cause harm to the body if consumed wisely.

The disadvantage of milkshakes is their low calorie content, so they cannot replace full meals for a long time.

In addition, drinking only milk-based shakes will not lead to rapid weight loss. It is necessary to limit the daily caloric intake of all meals and actively engage in physical exercise. In this case, drinks will help the process of losing excess weight.

Recipes for green smoothies in a blender

Rich green vegetables, fruits and herbs are used to make refreshing green smoothies. These products include cucumbers, zucchini, broccoli, avocado, cauliflower, celery, kiwi, parsley, apples, lettuce, tarragon, pears, mint, lime juice. Regardless of the composition of the drink, all ingredients must be fresh and ready to drink, because they are not heat-treated.

Cucumber with celery and parsley

A refreshing, unsweetened, slightly spicy vegetable cocktail contains a minimum of calories and perfectly quenches thirst. Cucumbers are 95% water, they are among the so-called “zero calorie” vegetables and have a diuretic (diuretic) effect. Celery, which is part of the drink, contains essential oils that stimulate the gastrointestinal tract and prevent fat deposition.

Ingredients:

• cucumbers – 2 pcs.;
• celery (stems) – 150 g;
• ground black pepper - a pinch;
• parsley – 50 g.

Cooking method:

1. Use a blender to blend parsley, celery stalks, cucumbers (if the peel is not too hard, you don’t have to cut it off), pepper, and a glass of purified water.
2. Pour into glasses.

Kiwi with apple and banana

The sweet summer cocktail contains ripe fruits containing fructose, which suppresses hunger and makes it easier to cope with a calorie deficit during a strict diet. This drink is the best alternative to any high-calorie desserts that can affect your figure. There is no need to add sugar, honey, syrup, sweetener, or other natural or artificial sweeteners.

Ingredients:

• bananas – 2 pcs.;
• kiwi – 250 g;
• apples (preferably green) – 1.5 pcs.

Cooking method:

1. Blend bananas, some crushed ice, kiwi fruits, and peeled apples in a blender bowl.
2. Pour into glasses.

Apple smoothie with zucchini and kiwi

Low-calorie smoothie with zucchini, apples and kiwi has a stunning aroma of tropical fruits and a beautiful bright green color that evokes appetite. Zucchini, 100 grams of which contains only 17 kcal, should definitely be included in the diet. They cleanse the intestines and improve peristalsis. This drink can be prepared with soy milk, low-fat drinking yogurt, purified or flavored coconut water.

Ingredients:

• apple – 1 pc.;
• kiwi – 200 g;
• zucchini – 1 pc.

Cooking method:

1. Blend kiwi, peeled zucchini, a glass of clean water, and apples, cut into large cubes, in a blender bowl.
2. Pour into glasses.

Banana-apple with cabbage

To prepare a nutritious fruit and vegetable cocktail, it is recommended to use green apples of sour or sweet and sour varieties. Such fruits contain less sugar and carbohydrates, give the drink sweetness, but do not make it cloying. Apples go well with white and Chinese cabbage - a source of fiber, vitamins, and indigestible dietary fiber.

Ingredients:

• apples (preferably green) – 2 pcs.;
• cabbage – 150 g;
• bananas – 2 pcs.;
• flax seeds – 1 tsp.

Cooking method:

1. Blend cabbage, bananas, flax seeds, a glass of water, and peeled apples in a blender bowl.
2. Pour into glasses.

Cauliflower and broccoli with green tea

An unsweetened cabbage cocktail made with green tea helps remove harmful substances, waste, and toxins from the body. Cauliflower is a rich source of ascorbic acid, which is involved in many metabolic processes. Broccoli contains protein, fiber and folic acid. This product should be used by women suffering from painful menstruation. If desired, spices are added to the finished drink - ground pepper, curry, cardamom.

Ingredients:

• green tea – 2 tbsp;
• broccoli – 250 g;
• cauliflower – 250 g;
• celery (stems) – 100 g.

Cooking method:

1. Blend celery stalks, cauliflower, herbal tea, broccoli in a blender bowl (both fresh and stewed vegetables are suitable).
2. Pour into glasses.

How to drink

Nutritionists recommend several ways to consume milkshakes for weight loss:

1. You can drink drinks 20-30 minutes before meals. In this case, they create an additional feeling of fullness and fill part of the stomach. The method allows you to eat much less food during breakfast, lunch or dinner and, as a result, reduce the total daily calorie intake.
2. If you drink cocktails after meals, about 0.5 hours later, you can speed up your metabolism and improve digestion, which helps you lose weight faster. To do this, it is necessary to introduce metabolism-accelerating herbs and spices into the drink: cardamom, ginger, cinnamon, hot pepper, ginger.
3. This drink is a good option for snacking throughout the day and before bed, as it reduces hunger, creates a feeling of fullness and saturates the body with vitamins.
4. You can drink milkshakes every day, or you can arrange regular fasting days, when you follow a strict diet during the day and drink only these healthy drinks.

You need to start drinking cocktails gradually. During the first week, you can introduce 1 glass of drink per day into your diet. If the body’s reaction is normal and there are no side effects (gastrointestinal disorders, allergic reactions), you can then drink 2-3 glasses a day.

Nutritionists advise: if after two to three weeks of drinking milk-based cocktails there is no positive effect, you need to try other recipes. For example, instead of drinks with berries and fruits, start drinking those that contain more herbs and spices that help burn fat.

How to make a milkshake for weight loss

In order to prepare healthy milkshakes in a blender for weight loss, use skim milk, Greek yogurt, kefir, and low-fat cottage cheese. These products go well with fruits, oatmeal, fresh berries, vegetables, and herbs. Sweet drinks are mixed with honey, vanilla sugar, cinnamon, nutmeg or vanillin, and unsweetened drinks are mixed with pepper, cumin, sea salt, and other hot or salty seasonings.

Yogurt-banana smoothie

Natural yogurt is the ideal base for making a thick, healthy and delicious banana smoothie. This fermented milk product improves digestion, has a pleasant, uniform consistency and a subtle, moderately sweet taste. The finished drink will acquire a beautiful rich color if you add a handful of any berries to it - blueberries, strawberries, black or red currants, blueberries, blackberries.

Ingredients:

• bananas – 2 pcs.;
• yogurt – 250 ml;
• low-fat milk - 1 tbsp.

Cooking method:

1. Use a blender to blend bananas, yogurt, and low-fat milk.
2. Pour into glasses.

With cottage cheese in a blender

A curd cocktail with cocoa will be the best alternative to chocolate ice cream and other high-calorie foods. You can take it with you to school or work to avoid the temptation to eat a chocolate bar or cake during your break. The drink will bring more benefits to the body and will be especially tasty if you combine low-fat cottage cheese with alkalized cocoa powder.

Ingredients:

• cottage cheese – 350 g;
• cocoa – 3 tbsp. l.;
• milk – 1 tbsp.

Cooking method:

1. Mix cottage cheese, cocoa powder, low-fat milk, and a glass of water in a blender bowl.
2. Pour into glasses.

Protein from milk with banana

A protein banana milkshake increases the body's performance; it is recommended to take it after intense physical activity, jogging, swimming, and fitness. This drink is rich in vitamins and proteins, which are also found in fish, boiled chicken, and other healthy foods that form the basis of the diet. It helps burn fat deposits without losing muscle mass.

Ingredients:

• milk – 2 tbsp.;
• bananas – 2 pcs.;
• honey – 1 tsp.

Cooking method:

1. Mix cold milk, honey, bananas, cut into pieces, in a blender bowl.
2. Pour into glasses.

Kefir with oatmeal and cinnamon

A hearty kefir-oat cocktail with cinnamon and a spoonful of honey is a light snack option that will give you a boost of energy and a feeling of vigor for a long time. To improve the taste, you can add additional ingredients of your choice to the drink - walnuts, dried fruits, berries, peanuts, candied fruits. It is recommended to prepare it in the evening and eat it for breakfast. Contraindications: pregnancy, celiac disease, pathologies of the skeletal system.

Ingredients:

• kefir – 450 ml;
• oat flakes – 100 g;
• cinnamon - a large pinch;
• honey (preferably liquid) – 1 tbsp. l.;
• almonds or almond petals – 10 g.

Cooking method:

1. Mix kefir, oatmeal, cinnamon, honey in a blender bowl.
2. Pour into glasses.
3. Place in the refrigerator overnight to allow the flakes to swell.
4. Sprinkle with chopped almonds before serving.

Cooking rules

Almost all cocktails are easy to prepare at home. The main component in drinks is milk, to which vegetables, fruits, herbs, other dairy products and spices are added, depending on the desired results and taste preferences.

Milk should have a low fat content, but it is not recommended to use a completely skimmed product.

You should buy only natural yogurt, without sugar, additives or flavorings. Kefir should be fresh, 1-1.5% fat.

You need to ensure that all ingredients are at room temperature, except for frozen berries.

Most drinks are prepared in a blender, but you can add pieces of fruit or whole berries to them.

It is advisable to follow the dosage indicated in the recipe so as not to accidentally exceed the required calorie content of the drink.

It is prohibited to use salt and sugar in cooking.

To increase the benefits of drinks, some nutritionists recommend adding 1-2 tsp to ready-made cocktails. wheat or rye bran, rich in fiber. However, this may slightly increase the calorie content of the drink.

Fruit and vegetable smoothies - recipes

Healthy smoothies are easy to make in a blender from almost any fruit and vegetable. Sweet smoothies are made from melon, pears, apricots, pumpkins, peaches, oranges, and bananas. Unsweetened - from broccoli, cucumbers, white or red cabbage. The prepared ingredients need to be poured with filtered or mineral still water, juice, milk, and then crushed using a blender.

Cabbage-blueberry

The bright purple cabbage blueberry smoothie contains indigestible dietary fiber and helps cleanse the body. Red cabbage is a unique product rich in ascorbic acid, containing only 31 kcal per 100 grams. You can add not only fresh but also frozen blueberries to the drink (there is no need to defrost them first).

Ingredients:

• blueberries – 150 g;
• cabbage (preferably red) – 150 g;
• oat flakes – 5 tbsp. l.;
• bananas – 2 pcs.

Cooking method:

1. Boil a glass of water. Add oatmeal, cook for 10 minutes.
2. Using a blender, puree blueberries, prepared oatmeal, cabbage, bananas, and 200 ml of water.
3. Pour into glasses.

Fat burning with spinach and carrots

Purified water or low-fat plant-based soy milk is used as the basis for preparing a vegetarian cocktail. Spinach contains selenium, which normalizes metabolism, and biotin, which maintains muscle tone and helps maintain skin elasticity during rapid weight loss. Carrots are rich in coarse dietary fiber and carotenes, which improve the condition of the skin, prevent it from sagging and the appearance of stretch marks.

Ingredients:

• spinach (preferably frozen) – 150 g;
• carrots – 1.5 pcs.;
• soy milk – 1 tbsp.;
• pumpkin seeds – 50 g;
• bananas – 2 pcs.

Cooking method:

1. Place raw carrots, bananas, frozen spinach, soy milk, and peeled pumpkin seeds in a blender bowl.
2. Pour into glasses.

With orange, blueberry and apple

A vitamin citrus cocktail with aromatic apples and blueberries will be a win-win addition to your diet, regardless of your chosen diet. It is advisable to give preference to sweet and sour varieties of apples - they are healthier and contain less sugar. If the fruits are too sour, a small amount of granulated sugar or liquid honey can be used.

Ingredients:

• oranges – 2 pcs.;
• apples (preferably green) – 2 pcs.;
• blueberries – 150 g.

Cooking method:

1. Blend peeled oranges, blueberries, apples, and a glass of water in a blender bowl.
2. Pour into glasses.

Tomato with bell pepper and parsley

A cleansing cocktail for weight loss with tomatoes, herbs and juicy bell peppers has a homogeneous puree-like consistency, reminiscent of the Spanish tomato soup gazpacho in taste. For spiciness, you can add a little Tabasco, Worcestershire sauce or red hot pepper, cut into thin rings, into the drink. It is consumed as lunch or light dinner along with whole grain bread and crackers.

Ingredients:

• tomatoes (cherry or medium size) – 3 pcs.;
• beets – 0.5 pcs.;
• tomato juice (preferably fresh) – 150 ml;
• parsley – 100 g;
• bell pepper – 1 pc.;
• cayenne pepper - to taste;
• crushed ice – 250 g.

Cooking method:

1. Place parsley, seeded bell pepper, tomato juice, cayenne pepper, crushed ice, beets, and tomatoes in a blender bowl.
2. Pour into glasses.

Ginger-lemon

The fat-burning ginger-lemon cocktail stimulates thermogenesis, which has a warming effect on the body and activates the process of fat breakdown. Before drinking this drink, you should consult your doctor; it is not recommended to take it if you have problems with the gastrointestinal tract. Before serving, you can garnish it with a slice of lemon or lime, a sprig of fresh parsley, cilantro or celery.

Ingredients:

• lemon juice – 8 tbsp. l.;
• ginger – a large pinch;
• kefir – 450 ml.

Cooking method:

1. Grate the ginger on the finest grater.
2. Mix lemon juice, grated ginger (it can be replaced with ground ginger), and kefir in a blender bowl.
3. Pour into glasses.

Dietary grapefruit with pineapple

A beautiful bright pink cocktail, similar in taste to fruit sorbet, is a healthy dessert rich in vitamins and valuable minerals. The ingredients must be beaten for 10-15 seconds until bubbles form, until the mass becomes airy and homogeneous. If desired, add a little honey, granulated sugar or vanilla sugar to the drink. It is important to understand that this will affect the calorie content of the finished product.

Ingredients:

• grapefruit – 1 pc.;
• pineapple – 250 g;
• raspberries – 150 g;
• crushed ice – 200 g.

Cooking method:

1. Use a blender to blend pineapple pulp, grapefruit, raspberries, and crushed ice.
2. Pour into glasses.

Apple and carrot salute

Apple and carrots are a very healthy combination that gives the body everything it needs. After all, this is a real storehouse of vitamins, microelements, pectins and antioxidants. This cocktail has a beneficial effect on the heart and blood vessels, and is useful for anemia and dietary nutrition. Take 3-4 medium carrots, 2 large apples and 2 tbsp. l. grated ginger root. Mix all ingredients in a blender into a homogeneous mass, pour in a glass of water and strain. If there is not enough sweetness, you can add a little honey. However, remember, you should not abuse this cocktail, especially with high acidity, gastritis and stomach ulcers.

Beneficial features

Milk has the ability to suppress hunger, and calcium has a significant effect on body fat. Conjugated linoleic acids prevent the formation of fatty deposits.

Milkshakes retain all the benefits of milk, namely:

• Reducing the risk of cardiovascular diseases;
• Fighting colds;
• Decreased pressure;
• Elimination of puffiness;
• Reducing the possibility of cancer;
• Favorable effect on the gastrointestinal tract;
• Reducing the risk of diabetes;
• Huge amount of calcium;
• Help in losing weight.

Alcoholic cocktail “Bloody Mary”

Energy value per 100 g: 127 kcal, proteins – 1.13 g, fats – 0.2 g, carbohydrates – 3.92 g. Vodka – 90 g. Tomato juice – 180 g Tabasco Worcestershire sauce A few drops of lemon juice and celery juice Pepper

The ingredients must be mixed and placed in glasses, with a slice of lemon and celery as decoration.

Low-calorie milkshakes are well known and loved by many and can be used as a breakfast or snack.